Building muscular strength takes time, effort, and the proper equipment to reach goals. Some athletes swear by free weights to reach their strength goals, while other adults hold true with machines. The information ahead discusses machines vs free weights with some answers on which works best. 
What are the Benefits of Machines for Strength Training?
Machines are a focal point in any gym and usually are loaded with adults working hard. The selectorized machines found in gyms are designed to target specific muscles or groups and generally require numerous machines for a full-body workout. Here are some of the best perks to machines for developing muscular strength.
- Guided Range of Motion. One of the best parts about using selectorized machines is that many help to guide your body through a particular range of motion. This helps to isolate particular muscles or groups and helps to train the brain muscle connection.
- Safe for Most Any Adult. When it comes to using machines to help strengthen any part of the body, there is an element of injury prevention instilled within the guided movements. This is great for the general population or for any athlete looking for a workout without any additional risk of injury.
- Great for Beginners or Advanced. Whether you are a beginner to strength training or a seasoned veteran, machines can help you to get a good workout. Novice individuals can work slowly with lower weight to get accustomed to an exercise while advanced individuals can load the weight and perform advanced techniques such as finishing moves.
- Very Convenient. Machines are already set up and ready to go. If you are in a hurry, just select your weight from the stack and get to work. Working on HIIT workouts? Easy, just get in the machine and get moving. The idea is that you don’t have to stack your own weight plates, rack your barbell, or find pieces needed to workout, because everything is already included.
- Targets and Isolates Muscles. Strength training involves working large and small muscles to slowly tear them to allow for increased muscle fiber gains following a proper recovery period. Machines do this by targeting a specific area, guiding your body through a specific range of motion, and allowing for you to be safe along the way.
What are the Benefits of Free Weights for Strength Training?
Free weights can be intimidating to some who are new, but once the comfort level is there, the gains are endless. Free weights include a variety of equipment that can help to train every part of the body. Here are some of the benefits of free weights you can expect with this type of training.
- Your Body Works Through a Range of Motion. The use of free weights is notorious for making your body work harder to complete the exercises. Whether it’s with dumbbells, barbells, or functional equipment, your body is forced to work through a full range of motion for a targeted workout.
- Requires Some Level of Experience, But is Safe for All. While lifters who are novice with free weights can be incredibly successful, it is a good idea to have some level of expertise. This level of expertise is important so that the joints move freely throughout a range of motion, safely. Whether you’re advanced or just getting started, it’s always a good idea to have a spotter to help ensure your safety.
- Great for Achieving Gains. Free weights can certainly help you to achieve your goals and be successful in your lifts. Since free weights can be more challenging than machine work, the gains tend to be quicker so long as the intensity is high enough.
- You can Lift Heavier. Free weights allow for some of the heaviest lifts around. Olympic barbells can handle endless weight plates that almost seem endless. Don’t be afraid to go heavy when you have to experience.
- Works the Stability Muscles. Perhaps the most valuable benefit of free weight lifts is that your stabilizing muscles need to work to keep the body upright and in a good posture. This not only helps to burn more calories but really adds an element to the core muscles for optimal efficiency.
What do the Studies Show for Overall Strength?
- A 2024 study examining free weights for overall strength, power, and performance. In this study, participants used free weights two times each week for 24 weeks. While upper body strength and power showed no difference, leg muscle strength, assessed by straight leg raise, and the core was significantly improved.
- In addition, a study from 2020 compared the effects of machines vs free weights. Among 46 young men and women, these subjects exercised for 8 weeks, with 3-4 sets per exercise of 4-10 reps, 2-3 times per week. This study found that exercising with free weights led to an increase in free testosterone, which is a major hormone that plays a central role in muscle building.
- A 2024 systematic review demonstrated that significant strength and functional performance outcomes can be met using machines. Within this analysis, 15 studies were included for interpretation, for a total of 614 participants for the meta-analysis.
What is the Final Answer?
Based on the research around it seems the main theme of building strength in the general population is to be consistent with compound exercises. Due to this, being consistent in your schedule, lifts, and pushing yourself seems to have the most clout in the strength training battle regardless if you perform machines vs free weights.
However, the research does show an advantage to free weights. The brain-muscle connection is strengthened with this equipment and can help to give an advantage in building stronger, lean muscle as a result.
Conclusion
When it comes to building muscle, consider the benefits of machines vs free weights to help you decide which is best. Many athletes and adults take a combined approach when making a selection, as free weights and machines both offer great perks. However, utilize free weights when you are looking to shred and build bigger muscle, as this type of equipment is the most efficient.
Resources
https://pmc.ncbi.nlm.nih.gov/articles/PMC11506618
